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Seeds Guide


Seeds are a rich source of healthy fats. Some of these seeds provide an appropriate amount of omega-3 fatty acids. Some are an abundant amount of calcium. The seeds have health benefits similar to nuts.

Key Recommendation

  1. Variety: Include a variety of seeds in your diet. Choose at least 2 types of different seeds every day – one from each group of seeds.
  2. Soak: Soak all types of seeds 6-8 hours before eating. You can also soak seeds overnight.

Seeds Categories

Based on the necessity of eating, we divide seeds into the following categories.

Essential Seeds (Group 1)

  1. Flaxseeds.
  2. Chia Seeds.
  3. Hemp seeds.
  4. Pumpkin seeds.

You should include one type of seeds from the above list in your daily diet. These are the healthiest seeds rich in omega-3 fatty acids.

Recommended Seeds (Group 2)

  1. Cucumber seeds.
  2. Lotus seeds.
  3. Poppy seeds.
  4. Rockmelon (cantaloupe) seeds.
  5. Sesame seeds.
  6. Sunflower seeds.
  7. Watermelon seeds.

You should choose any 1-2 types of seeds from this list every week.

In this group, poppy seeds are more important because of their high calcium content. 5 grams of poppy seeds provide around 72 mg of calcium. Sesame seeds also strengthen the bones, joints, and nerves, according to ayurveda.

Recommended Ratio

Nuts GroupsRecommended Ratio
Group 175%
Group 225%

Recommended Seeds Servings

Seeds are an important part of the whole food plant-based diet. In combination with legumes and nuts, seeds should contribute 25% of your diet, according to plate principle.

Standard Serving Size for Nuts

Soaked Seeds1 tablespoon (around 7 grams)
Seed Butter (homemade)1 tablespoon (around 7 grams)

Recommended Daily Amount

Age GroupRecommended Daily Amount
1-3¼ tablespoon
4-8½ tablespoon
9-11¾ tablespoon
12-701 tablespoon
70+¾ tablespoon
Pregnant1 tablespoon
Lactating1 tablespoon

The highly recommended seeds are flaxseeds and poppy seeds. Flaxseeds are a rich source of omega-3 fatty acids, and poppy seeds provide an abundant amount of calcium.

I usually recommend mixing both kinds of seeds in the following ratio and take them in the recommended amount given above.

Flaxseeds75 grams
Poppy Seeds25 grams

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